By Justin Kalafat
Ashwagandha has become one of the most popular adaptogens in the supplement world, and for good reason. Traditionally used in Ayurvedic medicine, this herb is best known for helping the body manage stress, lowering cortisol levels, improving sleep quality, and reducing anxiety. It’s also been linked to benefits such as improved cognitive function, healthy testosterone levels, and thyroid support. One area that’s recently drawn more attention, though, is its potential impact on athletic performance and recovery.
For athletes and active individuals, ashwagandha may help support endurance, strength, recovery, and overall performance. Research suggests it can improve VO2 max, which plays a major role in cardio endurance and oxygen utilization during exercise. Regular use may also help increase muscle size and strength, especially when paired with resistance training programs.
Another major benefit is recovery. Ashwagandha may help reduce exercise-induced muscle damage and lower cortisol levels after intense training, thereby supporting faster recovery between workouts. Since quality sleep is essential for muscle repair and performance, its calming effects may also help athletes recover more effectively by promoting deeper, more restful sleep.
As an adaptogen, ashwagandha may also help the body better handle physical and mental stress from hard training blocks, competitions, or demanding schedules. Most clinical studies use doses ranging from 300–1,000 mg daily, with noticeable benefits typically appearing after 8–12 weeks of consistent supplementation.
When shopping for ashwagandha supplements, there are a few clinically studied forms worth considering:
- KSM-66®– A highly concentrated root extract commonly used for stress support, recovery, strength, and testosterone support. Research has shown improvements in VO2 max and muscle strength, as well as reductions in cortisol. Typical dosages range from 300–900 mg daily.
- Sensoril®: Made from both root and leaf extracts, Sensoril® is known for its calming and recovery-supportive benefits. It’s often used to support sleep quality, stress management, and muscle recovery, with 500 mg daily a common recommendation for this highly bioavailable ashwagandha.
- Shoden® – A highly potent, concentrated extract standardized to 35% withanolide glycosides, making it effective at much lower doses. Studies suggest benefits for recovery, performance, and stress support at doses of 120–240 mg daily.
Key Takeaway: Ashwagandha isn’t just a stress-support supplement. Emerging research suggests it may also help athletes improve endurance, strength, recovery, and sleep quality, making it a versatile addition to a performance-focused supplement routine.
Disclaimer: These statements reflect my personal opinions and do not represent the views of my employer.